LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

No Themes Assigned

4Q HIIT_1A – Whole Body Foundational Strength

No Themes Assigned

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Variable Local Endurance, Enhance Motor Learning

Warm-Up Blocks

Warm up Block (4Q HIIT Mesocycle 1)

5 min

LAR ULT
Upward Downward Dog
Set Reps
1 10
ULT
Alternating Reverse Lunge with Touch
Set Reps
1 10
UMT
Prone T-Spine Rotation
Set Reps
1
UMT
Side Lunge
Set Reps
1 10

Alternating

LMT
Ward Lateral Skater
A full body exercise that enhances dynamic balance in the frontal plane.
Set Time
1 0:1:00 h:m:s

30 seconds each side

Workout Blocks

4Q HIIT WB Strength (Circuit A)

LLT
KB Single Leg Squat Touchdown
Set Reps
1 20
2 20
3 20
Set Reps
1 20
2 20
3 20
LMT
DB Staggered Unilateral OH Press with Rotation
Set Reps
1 20
2 20
3 20
UMT
Brazilian Push Up
Set Time
1 0:0:60 h:m:s
2 0:0:60 h:m:s
3 0:0:60 h:m:s

4Q HIIT WB Strength (Circuit B)

LLT
DB Reverse Lunge to 1 Arm SL OH Press
Set Time
1 0:0:60 h:m:s
2 0:0:60 h:m:s
3 0:0:60 h:m:s

Switch sides at 30 sec

ULT
TRX Passive Extension
Set Time
1 0:0:60 h:m:s
2 0:0:60 h:m:s
3 0:0:60 h:m:s
LMT
ViPR PRO Lateral Lunge with Anterior Shift
Set Time
1 0:0:60 h:m:s
2 0:0:60 h:m:s
3 0:0:60 h:m:s
UMT
Lateral Crawl to Push Up
Set Time
1 0:0:60 h:m:s
2 0:0:60 h:m:s
3 0:0:60 h:m:s

Cool Down Blocks

Restorative Pose with 4-Cycle Breathing

5-min

LAR ULT
Stability Ball Child’s Pose
Set Time
1 0:0:60 h:m:s

4 cycle breathing

LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Time
1 0:0:60 h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 0:0:60 h:m:s
GAR LLT
Weighted Belly Breathing
Set Time
1 0:0:60 h:m:s